“ Ready? Go!” – The judge of a hot-dog eating contes “
Are you eating so fast that people might think you’re a competitive eater? I know I do. If I were a thin Asian man, I know people could have mistakenly asked me for autographs. Not something I’m proud about. You see, the way you eat often reflects how well you deal with cravings and hunger. Here are some techniques I’m trying to implement that’ll help you portion control better, feel full faster and shut down cravings effectively.
Eat Smaller Bites
As a fast eater who likes to take huge bites and plow through a tasty meal in seconds, I know how boring this sounds. But give it a try: Eating with small bite sizes rather than with large bite sizes has been shown to reduce food intake by 50%.
Stop Eating At 80% Full
In many cultures, stopping before feeling completely full and even stuffed is a common thing to do:
- Throughout India, Ayurvedic tradition advises eating until 75% full
- The Japanese practice hari hachi bu, eating until 80% full
- Islamic guidance from the Qur’an indicates that excess eating is a sin
- The Chinese specify eating until 70% full
- The prophet Muhammad described a full belly as one containing 1/3 food, 1/3 liquid, 1/3 air (nothing)
There is a German expression that says, “Tie off the sack before it gets completely full.” The habit of stopping at 80% full will be very hard at first, but you’ll get used to it pretty quick and will realize that you end up feeling full 10-15 minutes after your meal.
Fix Your Plate size
Endless studies show the simple relationship between the size of your plate and how much you eat. Brian Wansik, a nutrition professor and the author of “Mindless Eating”, found that people who were given a secret “bottomless bowl” ate 75% more soup than those eating from standard bowls – but didn’t feel fuller at all. In another very interesting study, moviegoers who had rated the popcorn as tasting pretty average ate 61% more popcorn if randomly given a large container than a smaller one. Replace your large plates and bowls with smaller ones, and you’ll naturally portion control better.
Don’t Drink Calories
If you’re stuck with cravings, sipping on drinking sugary drinks during the day is a really bad idea. Even pure orange juice will spike your blood sugar and end up increasing you hunger. The other problem with liquid foods is that you can eat them way faster than solid foods, and that they don’t make you feel as full – even if you consume the same amount of calories. Aside from tea and coffee – which are proven appetite suppressants if you drink them without added sugar – the only thing I recommend drinking is a protein drink like BioTrust Low Carb™, especially after your workouts.
Don’t Eat In Front Of The Tv
Eating in front of the TV, computer or anything that causes extra distraction is shown to increase food intake. If you can, take the time to eat your meal while chatting with your spouse, a friend, colleague or family member.
Change Your Goal
Never try to get rid of your hunger as fast as humanly possible and swallow your food without even chewing it. Instead, the goal of a meal should be to finish feeling:
- Better than when you started
- Satisfied
- Able to move on (not think about food until you are hungry again)
- Energized
- Mentally focused
Summary
--> To automatically eat less food, serve it in smaller plates, take smaller bites and avoid eating it in front of the TV.
--> Stop eating when 80% full. You’ll feel satisfied after a couple minutes and will be able to stay focused
for the rest of the day.
--> Never drink calories except for black coffee, tea or a protein shake (after your workout).
